CrossFit is…

A complete fitness program unlike any other. Guided coaching, a community atmosphere, and constantly varied workouts excel at meeting any fitness goal.





Operation Phoenix Widget

THROWDOWN SERIES

091110 Tuesday “Siete”

Strength/Skill Work:  Thrusters

WOD

7 rounds of

7 ring dips

7 [...]

091022 Thursday “Daniel”

Happy Birthday Daniel and congrats on all the progress you've made in 8 months!

Strength/Skill Work:  Power Snatch

WOD

“Daniel”

50 pull-ups

400m run

21 thrusters (95lbs)

800m run

21 thrusters (95lbs)

400m run

50 pull-ups

For time. 

“Daniel” is a CrossFit Hero WOD in dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Iraq June 8th, 2006. 

Today is Daniel Smith’s birthday and [...]

090915 Tuesday “New England”

Strength/Skill Work:  Front squat

WOD

Complete 5 rounds of the following:

21 deadlifts

7 thrusters

For time. 

The same bar will be used for the entire work-out.  You can use 60% of today’s max front squat weight or 65% of your max thruster weight (Please use the lighter of these two numbers).  Not to exceed 135/95lbs.  Always see a coach if you [...]

090828 Friday “Our Lady Micah”

Strength/Skill Work  Push Press: Find your 5,3, or 1 rep max depending on what you last completed.  If you last found your 1 rep max, find a new 5 rep max.

WOD

Max rep thrusters for 90 seconds

60 seconds rest

Max rep pull-ups for 90 seconds

60 seconds rest

Max rep thrusters for 60 seconds

60 seconds rest

Max rep pull-ups for 60 [...]

090731 Friday “The Ladder”

 

CrossFit

Strength/Skill Work Overhead squat:  Find your 5,3, or 1 rep max depending on what you last completed.  First time?  Find a 5 rep max.  If you last found your 1 rep max, find a new 5 rep max.

WOD

With a continuously running clock do one Power Clean and Jerk the first minute,  Power Clean and Jerks the [...]

090626 Friday “No Limits”

 

Strength/Skill Work: Burgener Clean Progression

WOD:
Complete as many rounds as possible in 20 minutes of:
5 Thrusters
7 Hang Power Clean
10 Sumo Deadlift High-pull

Men’s weight is prescribed at 95lbs. Women’s suggested weight tops out [...]

090622 Monday “Fran”

Strength/Skill Work:Kipping pullup or muscle-up practice

WOD: “Fran”

21-15-9

Thrusters (M-95lbs, W-65lbs)

Pullups

For time.

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ICE Training

Strength/Skill Work: Single support deadlift: find a weight at which 5 reps can be completed on both legs.  Note: You may NOT touch the ground with the unsupporting leg until after the fifth rep is completed with the bar on the ground. 

WOD:

21-15-9

Thrusters (M-95lbs, W-65lbs)

Chest-to-bar [...]